Wednesday, 11 July 2012

IMPORTANT DATES:-

Mon/9 – Fri/13 July: Enduro closed for the week. Combined classes @ CFSG (7am; 6:30pm; 7:30pm)

‎81 Ubi Ave 4
UBI ONE #02-13/14
S(408830)

Map to CrossFit Singapore’s new premises.

Sat/14 July: Kettlebell workshop with Hayati Nuffus @ 8am.

Mon/16 July: Classes resume @ Enduro.

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (TUE): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2 Row (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post thoughts to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 50m TT, rest 2:00

Bike (WED): 10 x 1/4M, spin/rest 90 seconds, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than 2-3 seconds

Post sport and times to comments.